“Obviously, many women work in very physical jobs in agriculture or a factory, and they do not take a break. In North America women often err on the side of being too cautious, particularly when it comes to menstruation, not understanding that the benefits of exercise generally outweigh any discomfort.

“When you feel tired, exercising seems counterintuitive, but it’s actually one of the most positive things you can do to affect the way you feel,” Senkow says.

Cardiovascular exercise stimulates endorphins, a group of hormones that improve your mood and stoke your energy.

It also makes you sweat, which can help if one of your PMS symptoms is bloating, says Mayling Kajiya (www.GirlU.com), a New York-based certified strength and conditioning specialist and PMS expert, with an extensive background in nutrition.)

Gentle exercise, such as Reformer Pilates or yoga, relieves cramping in the abdomen or low back, Senkow says.

“Women just need a little extra bit of motivation to reassure them that they’re not doing anything harmful to their bodies,” Senkow says.

“They don’t have to exercise at a high intensity or the intensity they usually work out at. Walking, using a recumbent bike or cross-trainer, some light stretching, can help flexibility and relieve muscle tension.”

Kajiya says: “If you can get out of bed and you can exercise, you should. Don’t be afraid of PMS or let it bother you.”

To motivate herself to get out and exercise during that time of the month, Kajiya starts to listen to her workout music while she gets ready to go to the gym. She also visualizes the workout she’s going to do and how good it’s going to make her feel after.

Senkow has a couple of stretches to help PMS.

The Elephant, an exercise for beginners on the Pilates Reformer, that can also be done without Pilates equipment, is a great stretch for the low back that also strengths the abdominal muscles.

“Essentially, it looks like you’re reaching forward to touch your toes, but you’re holding on to the bar, and you push the carriage back and drop your hips.”

Hold the stretch for 10 to 20 seconds. Do 12 to 15 repetitions.

The Mermaid is another stretch that helps relieve PMS. “It’s essentially a side bend, while sitting cross-legged, with a slight forward lean,” Senkow says.

Hold the stretch for 10-20 seconds and repeat three to four times per side.

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